2025 is your year for progress. Get 30 days MyFitnessPal Premium on us!

Get 30 days MyFitnessPal Premium on us!

10 Keto Breakfast Recipes With Up to 23 Grams of Fat

Published July 15, 2021
3 minute read
Vegetarian Country Benedict
Published July 15, 2021
3 minute read
In This Article

The keto diet is a high-fat, low-carb eating style intended to put your body into a state of ketosis, where fat is burned for fuel instead of carbohydrates. While many people have found weight-loss success on the diet, sticking to a lower carb count can be hard to sustain long-term.

These keto breakfast ideas feature up to 23 grams of healthy fats from sources like avocado, eggs and nuts.

1. KETO WALNUT-CASHEW PORRIDGE | MYFITNESSPAL’S RECIPES

Soaked Walnut-Cashew Porridge with Cinnamon Apples

Nutrition (per serving): Calories: 291; Total Fat: 20g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 60mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 8g

2. CHOCOLATE, AVOCADO AND OLIVE OIL SMOOTHIE | MYFITNESSPAL’S RECIPES

Chocolate, Avocado and Olive Oil Smoothie

Nutrition (per serving): Calories: 439; Total Fat: 37g; Saturated Fat: 5g; Monounsaturated Fat: 15g; Cholesterol: 0mg; Sodium: 24mg; Carbohydrate: 27g; Dietary Fiber: 8g; Sugar: 16g; Protein 4g

3. QUICK, MICROWAVE-POACHED EGGS ON AVOCADO TOAST | MYFITNESSPAL’S RECIPES

Quick, Microwave-Poached Eggs on Avocado Toast

Nutrition (per serving): Calories: 289; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 185mg; Sodium: 441mg; Carbohydrate: 23g; Dietary Fiber: 8g; Sugar: 1g; Protein: 12g

4. EGG & BACON MINI CASSEROLES | MYFITNESSPAL’S RECIPES

Egg & Bacon Mini Casseroles

Nutrition (per serving): Calories: 300; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 206mg; Sodium: 538mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g

5. VEGETARIAN COUNTRY BENEDICT | MYFITNESSPAL’S RECIPES

Vegetarian Country Benedict

Nutrition (per serving): Calories: 333; Total Fat: 16g; Saturated Fat: 8g; Monounsaturated Fat: 3g; Cholesterol: 214mg; Sodium: 667mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 4g; Protein: 15g

6. GOLDEN SCRAMBLE WITH GREENS AND MUSHROOM | MYFITNESSPAL’S RECIPES

Golden Scramble With Greens and Mushrooms

Nutrition (per serving): Calories: 273; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 371mg; Sodium: 525mg; Carbohydrate: 21g; Dietary Fiber: 5g; Sugar: 3g; Protein: 18g

7. BROCCOLI PESTO OMELET WITH MIXED GREENS | MYFITNESSPAL’S RECIPES

Broccoli Pesto Omelet With Mixed Greens

Nutrition (per serving): Calories: 271; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 4mg; Sodium: 346mg; Carbohydrate: 12g; Dietary Fiber: 4g; Sugar: 3g; Protein: 20g

8. BLACK BEAN AND AVOCADO BREAKFAST TOSTADAS | MYFITNESSPAL’S RECIPES

15 Breakfasts With up to 20 Grams of Net Carbs

Nutrition (per serving): Calories: 335; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 191mg; Sodium: 424mg; Carbohydrate: 29g; Dietary Fiber: 9g; Sugar: 3g; Protein: 15g

9. SAVORY LOW-CARB ZUCCHINI WAFFLES WITH POACHED EGGS | MYFITNESSPAL’S RECIPES

Savory Low-Carb Zucchini Waffles With Poached Eggs

Nutrition (per serving): Calories: 290; Total Fat: 21g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 375mg; Sodium: 676mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 2g; Protein: 19g

10. SHEET PAN OMELET ROLL UPS | MYFITNESSPAL’S RECIPES

Sheet Pan Omelet Roll Ups

Nutrition (per serving): Calories: 348; Total Fat: 23g; Saturated Fat: 9g; Monounsaturated Fat: 0g; Cholesterol: 571mg; Sodium: 744mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 2g; Protein: 29g

About the Authors

Meet the people behind the post

Related articles

More inspiration for you

5 minute read
Artificial dyes are common ingredients in our food. Many people think they're bad for
9 minute read
Discover the best breakfast foods to support a calorie deficit while keeping you full
3 minute read
This guide to protein has all the science-backed information and expert advice you need
3 minute read

We believe progress happens in the small steps you take every day. That’s why

In This Article
Recent posts
5 minute read
Artificial dyes are common ingredients in our food. Many people think they're bad for
9 minute read
Discover the best breakfast foods to support a calorie deficit while keeping you full
3 minute read
This guide to protein has all the science-backed information and expert advice you need